The Perfect Whole Food Plant-Based Sandwich

Dear all,

One of the things we are eating on a daily basis are sandwiches. Sandwiches can be as boring and low in nutrients as plain cheese sandwiches with white bread. Or they can be healthy, colorful and delicious beauties.

There are probably a billion ways to build your own favourite sandwich. Here is how to build your

PERFECT SANDWICH

Choose the outside layerUse organic whole-grain breads or wraps, that are high in fibre and free from preservatives or anything artificial. As an alternatives, you can try to use large lettuce leaves as a wrap for your fillings.

Choose your spreadA spread can be as simple as a mashed avocado, seasoned with lemon juice and black pepper. Use plant-based based spreads (herbed cream cheese,….) with or without nuts, hummus, tahini, mashed beans, nut butters or pesto. Here are just a few ideas for spreads:

Add some little extras
Top off your wraps or sandwiches with some amazing extras:

– freshly ground black pepper which aids with digestion and works as an anti-inflammatory due to its ingredient pipeline.

– a sprinkle of chia seeds will provide omega 3 fatty acids

– fried tempeh strips,

– seeds (sunflower seeds, pumpkin seeds, walnuts etc)

– squeeze of lime or lemon

– fresh herbs

Toasted or not toasted?

Last but not least you can decide whether you toast your sandwich in a panini grill with makes it even more delicious.

Sprouts- yes or no?

I never ever use sprouts in any of my foods after my life threatening infection a couple of years ago. For more super important sprout facts and the dangers of sprouts please read my post which highlighted this topic http://plantbasedhappy.com/?p=2533.

I combined the coleslaw in my sandwich with lettuce and mashed avocado and toasted it in the panini press. It was absolutely delicious.

The beetroot spread can be used alone or in combination with other vegetables in a sandwich or wrap. You can even combine the two fillings and have an avocado/coleslaw sandwich , a beetroot pomegranate/coleslaw sandwich or…well, you get what I mean.

For me, the single most important ingredient to make a sandwich perfect is AVOCADO! Avocados are loaded with important nutrient and you can’t get enough of them.